Natural Defenses

Stay healthy with these top immune-boosting foods.

What For: This versatile veggie is high in quercetin, a powerful antioxidant known for its antiviral properties. In studies with runners and other athletes, scientists from Appalachian State in North Carolina have shown that daily doses of quercetin can reduce viral infections as well as inflammatory response to heavy exercise.

Drink: Green Tea

What For: EGCG, abundant in green tea, is one of the most powerful antioxidants found in plants. This compound protects a variety of cells from being weakened and shields them from potential harm caused by not–so–nice invaders.

Eat: Turmeric

What For: Often used in Indian cuisine, this spice gives curries and other dishes a golden color. It's also commonly used in Chinese medicine. Curcumin, the antioxidant in turmeric that gives it its rich hue, can help your immune cells bounce back faster after you get sick.

Eat: Oysters

What For: Oysters are packed with zinc, providing 700 percent of your Daily Value in just three ounces. This mineral is vital for T cells, white blood cells that help tailor the body's response to specific pathogens. Some studies show that poor zinc intake suppresses your immune–fighting response to cold and flu viruses.

What For: Kefir is teeming with up to five times the probiotics (healthy, live bacteria) of yogurt, and can defend your intestinal tract against pathogens. In a recent study, runners who consumed a daily probiotic such as kefir had fewer GI ailments during three months of marathon training than those who took a placebo.